March Already?

February flew by, as it always does. And, just like the last few years, my resolution waned a bit. I resolved to organize in February. I aimed to tackle a room a week and de-clutter. I did not get through a room a week, but I did organize some things. This is one that will have to hang over into other months. I blame it on February being a short month, and being on vacation and out of the country for the last week of it.

I have been slacking in most areas of this blog this year. I've been a bit preoccupied with other things in my life. While I haven't been running as much, I have been going to the gym and getting back into some strength training and cardio classes. (Body Combat is my current favorite.)

Reading is still happening, but I'm taking a course for work and that has become my "should read" list. I finally got through the text book the other night, and now I have this lovely supplemental reading to do:

Looks interesting, doesn't it? That will be my main source of reading until after I write my exam, hopefully sometime in April. Then, I will be in full time prep mode for my trip to Asia! If you don't know about that, feel free to catch up on my other blog that I've started to chronicle that trip and the preparations at http://changelands.wordpress.com/.

Finally Beat My Old Half Marathon PB - Johnny Miles

My old half PB was set in September 2006 - 2:14:27. I've run a couple halfs since then, and a full, but haven't raced a half... I've been working on 10k races and beating the mental barrier that I had with being uncomfortable. I wasn't sure exactly what I should aim for in a half, so I figured I'd aim for somewhere between 2:05-2:10. I figured 2:10 was pretty doable, but would really like closer to 2:05. However, I didn't want to go out too hard and then blow the chance to PB at all.

Anyway. Here are the splits:

1- 5:58
2- 5:45
3- 5:56
4- 5:50
5- 5:46 (29:15 5k)
6- 6:13 - gel/walk
7- 5:58
8- 6:00
9- 6:00
10- 5:58 (59:24 10k, 2nd 5k in 30:09)
11- 6:16 - gel/walk
12- 6:12
13- 5:56
14- 6:39 - major side stitch, had to walk
15- 5:59 (1:30:26 15k, 3rd 5k in 31:02)
16- 6:18
17- 6:45 - gel/walk (mental break when I realized I'd easily PB)
18- 5:50
19- 6:20
20- 6:15 (2:01:54 20k, 4th 5k in 31:28)
21- 5:34
21.1k in 2:07:57

The first 10k was pretty congested as the 10k, half and full all ran it together, but it was pretty enjoyable. I like this race a lot and really enjoyed the first 10k. I just went whatever pace felt good and occasionally looked at my pace. I figured I'd just run, sort of aim for 6:00 pace, and see if I could hold on. My old injury (hip) started to twinge from about 1k on, especially on any inclines. Luckily, this course was really flat.

My 5k splits show how I was feeling. After the 10k-ers turned off to the finish line, the congestion was pretty much gone. It was nice to have some room again. (This course is 10k loops.) I was starting to notice just how salty I was, and was getting pretty hot. So, sometimes I'd take a quick little walk break. The iPod was a treat. I am used to racing without music and I really enjoyed having it to distract me.

I looked at my garmin at 17k and knew I was on pace for a PB, and though it was hurting, I could hang on to that PB for another half hour of running. Seems I let myself take a nice long walk here, judging by the splits. The last 500m of this race is across a bridge and then into the finish chute. Track work really helped as I knew I could speed up and hold it for basically one 400m repeat. I passed a woman, then she passed me back and I thought "Oh no you don't...." and I sped up. She didn't pass me again, and looking at my finish line pics, she wasn't far behind me! I passed quite a few people in the last 100m as I just gave it everything that I had left.

I'm pleased with my time. This really is one of my favorite races. I might have had a better time had I not taken a few extra walks, but who knows. It's obvious I was tiring as the time went on, but my 21st kilometer was the fastest of them all. Maybe there is a 2:05 in there for the fall. But for now, I'm pretty happy with cutting off six and a half minutes from my old PB. And I had a great day with some good friends.

The race photos are up now, and mine are here. Not bad, considering I usually look like I'm either dying or on some serious drugs in other race photos!

Cabot Trail Relay 2012 - Leg 7

This was my 6th year running a leg of the Cabot Trail Relay. In the past, I've run legs 1, 3, 8, 15, & 16. Now I can add leg 7.

The elevation profile from my garmin 

I knew that the first 5-8k was uphill, gaining 100m elevation, so thought I'd start slow, ideally about 6:30/km as I knew I could make it up on the downs. I had no idea what I was in for. By 3k, I gave up on the idea of hitting the mats as my hamstrings were already dying. I took a walk break at 2k, then thought "I'll just take one every 2k up the hill" and then that didn't work - took a few more.

I'd pass runners, saying "I think we deserve a downhill soon," and then it came!!! I LOVED the downhill. I just flew. I looked at my garmin many times and saw it flashing a 4:40 pace down those hills on the fun parts. (For me, that was super fast - my usual "race pace" is just around/under 6:00/km.) I knew it would come back to get me, but I couldn't slow down. I knew I still had a chance to hit the mats. I had no idea that it would basically be 5k up hill, then 5k down hill.

After 10k, it got HARD. The little ups started again, then more down. The quads were beat. Luckily, at 10k, my support crew were there to give me some water and give me an excuse to walk. I took a few walks when I needed them, knowing I still had to finish on an uphill.

At around 13k, I got to the washed out bridge and knew I just had to turn the corner and run up the hill. Another runner and I kept passing each other and were pretty much together from 10k on. I took a little walk, and she passed and tapped my back and yelled "Come on!" I said "I am. But I need to catch my breath for that last up hill!" I then started running and she walked. I said "Now YOU come on!" and she did. She was on my heels and just as we got to the old finish (400m to go) the next leg of the race started. "Damn," I heard her say. I was thankful to have her there for the last of the race. It often happens, meeting a runner on the road and using them to help you along. I wanted to thank her and say hi after, but I didn't see her again. I only knew her from the back as the girl in the lululemon shorts with the brown ponytail.

I ran. I saw Trish, who was road crew, and heard her yell SO loudly "COME ON, ANG! RUN!" I yelled back "I am!" and tried to run faster! The mats were already folded up. Boo. But, I at least SAW them. I got an official time. I got my hug from Trish before she had to leave for the next leg. I did all I could do that race.

I came in 48th out of 70. That's a good placement for me! The official results say I ran 1:20:03 for 13.5k for a pace of 5:56.

It's done. I'm content, but still have to go back to get across the mats another year, before they are pulled up. This is the closest I've come to crossing the mats in the six years I've run this race. Next year....



Garmin Splits in min/km:

1-6:00
2-6:26
3-6:10
4-6:51
5-6:31 (31:58 5k)
6-5:32
7-5:03
8-5:40
9-5:02
10-5:23 (58:38 10k - 7 seconds off my 10k PB, making the second 5k a new unofficial PB of 26:40!)
11-6:43
12-6:28
13-5:59
0.37k in 2:12

Total = 13.37 in 1:20 = 5:59 pace

The Other Shoe Drops

After writing about the training not going so well lately, I went for an awesome run last night. 8k outside in the cold, with only the goal of not taking walk breaks. I had recently made a new playlist of songs with approximately 158 beats per minute, and I played that (2 times) when I was running. It's a great new playlist for running, I just need to add to it so I don't have to stop to restart it!

But then last night, I noticed that my foot was sore. This morning, it is really sore. I think I just pulled a muscle in the side of my foot, nothing serious. However, I don't think I should run hill repeats tonight, or run at all. Just walking around my house was hurting. It's a little annoying that after a great run, when I'm excited to run more, I have to take a break. However, I'll remind myself that a little break now to heal is much better than running through it and being out of commission for a lot longer.

Tonight, maybe I'll use the time I would have been running to find some more songs to add to that playlist. I really like jog.fm for finding new songs to buy! I'd have never bought Cage the Elephant's Ain't No Rest for the Wicked, or Ben Folds' Fired if I hadn't heard them on jog.fm!

59 Days...

... until go time at my "A" race for the spring. How's my training going? <<crickets>>

I really thought the motivation would have kicked in by now, but it just hasn't. In January, I started running regularly again with the idea that I'd start "training" in February. (Training for me means running with intention - i.e. tempo runs, hills, speed work, easy runs, etc. Most times, if not training, I just run whatever I want and for however long I want.) In February, transit went on strike, so I was just in survival mode. I commuted by foot with a backpack, so that threw out the idea of any focused runs. Transit has been back and free for the last two weeks. I reworked my training schedule to a 10 week plan that started last Monday.

So far, I've skipped two runs and shortened another. Last week, I attempted a 3k run home with a backpack during the heat wave, the day after running hill repeats in 27 degree heat. I was too hot, so I just walked. I don't mind taking a bit of an extra break. Yesterday, I skipped the planned 5k. I also don't mind that - I'm used to Mondays being rest days, and I think I  might just plan on skipping Mondays and turning them into rest days. I prefer two rest days a week over just one.

This week, it's cold. But, I'm not skipping tonight's run due to cold (windchill of -12, and gusts of 40ish km/hr). I may just move it inside to the treadmill, but I will run it. Tomorrow, I will enjoy the cooler temps for the hill repeats compared to last week.

While I'm feeling like I'm not going to be ready for my "A" race, I'm reminding myself that I still have 59 days. That's a lot of time to get ready. I will be ready. I will try to remember that tonight as I struggle with my decision of treadmill or cold, and think of just skipping another run....

Transit Strike Ends

Finally. The strike is over. Tomorrow, the ferry starts running again, and buses on Friday. I am happy that today is the last day that I have to commute via foot. It won't be the last day that I commute by foot, but at least I'll have a choice to take transit on those yucky days (like today).

I thought I'd look back at some of the numbers to reflect on my strike experience (not counting the kilometers run as they would have been run anyway):

• 42 days with no transit
• 192 km walked
• ~32 hours walking 
• 12,000 calories burned
• 24 days getting to/from work
• 140 km walking to/from work with a backpack
• 5.5 audiobooks listened to
• 3 rides bummed accepted from friends/coworkers
• 1 shuttle across the bridge with the bridge commission when it was too windy for pedestrians
• $100 not spent on transit pass and tickets
• $65 spent on a new running vest
• $35 spent on new tires for my bike
• $30 spent on a new bike helmet (now I'm all set to start bike commuting again)
• $0 spent on cabs
• 3 missed social engagements
• 1 email to my city councilor
• ~10 slips on ice
• 0 falls (knock wood, I still have to walk home tonight)
• 0 days I hated the commute (despite some really cold winds on the bridge deck)

Now that transit will be back up and running, the things I am most looking forward to:

• drinks after work with friends
• running without the weight of a backpack
• not walking in freezing rain/drizzle
• walking to work
• biking to work (when the weather warms up a bit - I'm a fair weather cyclist)
• getting to the gym before/after work
• visiting friends/family on weekends/evenings

All in all, it really wasn't that bad for me. Most days, I enjoyed the walk. Some days, I really did not enjoy it (rain, wind, sleet, hail, ice). I really noticed the increase in numbers of people walking. I hope to continue to see some of them out there. But, I am really happy that the people who rely on the bus will be able to get out and about again. 

Under My Desk

My desk is usually fairly organized, no files laying everywhere or anything. But my personal effects tend to migrate under my desk. When I come in in the morning, I kick off whatever shoes I've worn in and put on my "office shoes".  Due to the transit strike, I also tend to have running gear lying around in my office, and extra coats. (I always have a spare coat in case I run in and need to wear a coat to go to a meeting outside the office.) But, I try to keep it all hidden, so things pile up under my desk, on the hook on the back of my door, and in all the little nooks and crannies in my office. (Some day, maybe I'll post a pic of my drawer of shoes.... All Most of my dressy shoes live at my office in a cabinet drawer, or under the desk.)

Under my desk right now

Anyway, I had a few colleagues meeting in my office today, so I tidied up first. I just thought it was funny that I have three separate pairs of running shoes under my desk, and had to take a picture. The ones on the left are my walking shoes (I put over 100km on those in February commuting to/from work.) In the middle are the pair that I leave at the office to wear to the gym. And, on the right (next to the bag of running gear) are the ones I run in. Three pairs of runners, all different purposes.

Transit Strike

If you're in the HRM area, you know that Metro Transit went on strike on Groundhog's Day. I really didn't think it was going to happen. The day before, I was telling all my coworkers that I doubted they were going to strike as they were still negotiating. Then I told some girls I was running with that night the same thing. I guess I jinxed it. Sorry...

Although I don't own a car, I am not too bothered by the strike. I'm one of the lucky ones. Since I work downtown in a job that does not require me having a car, I've chosen to live close enough to work to be able to commute via foot/bike within a reasonable amount of time, and to not have a long commute via transit. Also, I have friends and coworkers who have offered to give me a lift. So far, I've accepted one drive home. The rest of the time, I've been commuting by foot.

Tomorrow will be three weeks that transit has been on strike, so 15 business days. I had a vacation in there, plus a sick day, so I've only commuted 9.5 days (due to accepting that ride). But that's 9.5 days * 2 ways * 4.5k to work = 85.5km that I've walked/ran due to the strike. Checking my run log, I ran 36k of that, which means I walked 49.5k (including tonight's walk home). Not too shabby.

Truth be told, I kind of enjoyed the push to commute by foot again. I normally do in the nicer weather months, and then start taking transit again in November until March. There have been a few days that I would have taken transit if it were running due to weather, and those days, I admit that I kind of scowled as I ran/walked past the picketing workers. (I think this morning was the worst with snow being blown sideways into my face on the bridge.) But, it has been nice to see how many more walkers/runners/cyclists there are on my commute. I hope everyone who is new to commuting on foot/bike is enjoying the commute and will keep it up if and when the strike ends. And I do look forward to taking the ferry on those nasty weather days again.

Lazy Blogger

So, I didn't blog at all in October. Oops. Not that I'm a regular blogger anyway, so I don't think anyone really noticed.

Running - I ran my half marathon in San Francisco. It was hilly. It was great. I really enjoyed the run, and I was really thankful that my injury derailed my plans to attempt a personal best. I enjoyed the trip to San Fran, and wasn't anxious before the race since I had no set goals. I think that having no time goals on a traveled to race is the best way to do it. I was able to drink wine the night before the race and not worry about how it would affect me the next day. And, when in California, you really should drink the wine.

Reading - I've been reading. Actually, I've been listening more than reading. I have been enjoying many e-books on my iPod on the walks to work. I haven't kept track of those that I've read or listened to, though. So I can't really comment much on that. Terrible reading update.

Resolutions - Heading to San Fran, I knew that October would be my month to try USA wines. I really enjoyed the wines of October. I topped it off with a day trip to Napa Valley to visit four vineyards and sample their wares. That was a lovely day trip, even if I did start out a little hungover after some post race celebrations with my friend the night before. However, sampling wines at 10 a.m. does wonders for lifting the hangover. As does a large latte from Peet's on the bus ride up to Napa.

I realize that this post is a terrible update as there are really no details! But, let's just say that in October, I was focused more on living life and enjoying the moments instead of writing them all down. When I have more time in the future, I may go back and fill in some details on some of my favorite things.

Hiatus Lifted - Slowly back to Running

I was very pleased to get running homework when I went to physio last week. With four days until my next appointment, my homework was to run three days  - 2-3k the first day, 4k the next, and then 5k the last. This is to be started off with 10 minutes on the bike to get everything warmed up. 

The first day went well other than feeling like my legs and lungs had forgotten running. The second was about the same. Today, I biked to work and then hit the waterfront for an attempt at 5k with no walk breaks to see how far I could get. (The other two days were to be run/walk intervals.) Since yesterday's run was tough, I fully expected today's would be as well. 

I left my house just as the sun was coming up. My 20 minute bike ride to work also was a reminder that I hadn't biked outside in a while. The stationary bike is great, but it doesn't really mimic the hills! Though it also doesn't mimic the awesome downhills. I dropped off my stuff at the gym and headed to the waterfront. It was beautiful. The sun was part way up in the sky, shining off the water. Hardly anyone was around other than me, a handful of other runners, and the seagulls. At this point, I reflected on why I love running so much. Those treadmill runs are ok, but really, I just love being out and getting to appreciate the scenery. 

When my garmin beeped at the first kilometer, I passed the accordion player and he said good morning. I continued on up the waterfront and before I knew it, my garmin beeped at 2km. Huh. Didn't feel tired. Nice! I watched the cruise ships making their turns in the harbour. Then I looped around at Pier 21 and the garmin beeped for 3k. Not long after this, my quad started burning. Hmmm. Better walk. Took a short walk break until the burn went away and started again. Not too far and it burned again. "Does burn count as hurt?" My physiotherapist told me to stop when it hurt. I tried to start running a few times and then just figured it wasn't worth it. I had an appointment today, so I'd ask then. 

I walked the rest of the way back to the gym, garmin beeping for 4k and 5k. It was a nice walk. As much as I wish I hadn't had to stop running, I really enjoyed the walk. Before my injury, I was walking 4-8k a day and then was benched from walking longer than 1km. But, the walking didn't hurt at all, so I'm thinking that will be allowed again now. 

So, looks like 3k is my max distance right now. That's a bit of a bummer as I'd really like to be running farther to prepare for my half marathon. But, I'm pretty pleased that I am able to run 3k. That's much better than 0k. And as I continue on with my physio and strengthening my glutes/core, that number will go up again. I'm thankful that I'm at least able to bike and walk again as well. Tomorrow I am to try my 5k run again, this time with a stationary bike warm up instead of a cycle commute. Fingers crossed that I make it farther than 3k before the pain! 

Running Hiatus

Well, I hit the crucial point of my training cycle, and got injured. A few weeks ago, I noticed my hip starting to get tighter than usual. My left hip was always tight and had much less mobility, but it started to actually bother me. So then I went to a yoga class and requested hip openers. I guess that was a bad thing. It just increased the tightness in the hip.

I tried running through it, thought it would just work itself out. I ran 18k a few days later, and didn't really have too much issue. Then as the week went on, I noticed a burning in my hip that would move to my glute and my hamstring while running or walking. It would only last a few minutes, and then the burning would stop. I took it easier for the rest of the week, resting, and less intensity.

Then I ran 12k as a cutback the next Monday. It didn't feel too bad, but I started to notice that I couldn't put my shoe on my left foot without pain. Hmm. Time to rest. I booked an appointment with a physiotherapist, thinking "If this is something, I want to get it worked out before my "A" race."

Honestly, I expected she could just give me a few strengthening moves, and would tell me I was fine to run easy. Nope. Turns out that my whole hip joint is tight and not moving properly. My L4 and L5 vertibrae are loose, and the hip seems to be tightened to protect this area. No running. No ultimate frisbee tournament. I was still somewhat optimistic that she'd clear me yesterday after having worked on my core strength for a few days. Nope. Not coming along very quickly at all.

My core and glutes are very weak. They don't engage while I walk or run or pretty much anything. So other muscles have taken up the slack, and seems to have caused this issue. For now, I'm only allowed to use the stationary bike, and walk for 10 minutes at a time and only if I make sure to engage my core and glutes.

I had to bail on the Rum Runners Relay race this weekend. I'm hoping to still be able to run the 5k race in the Valley on Thanksgiving weekend. I'm really hoping to be cleared to run my half marathon after that. However, goals are now changed. There are no more time goals. The goal is just to be allowed to get to the start and finish lines. Oh well. There is always next season for hitting those time goals. And, if I continue to build strength in my core and glutes, I'm sure I'll come back even faster. (Well, maybe not, but I can pretend!)

63 Days To Go (AKA 9 weeks!)

Lately, my long runs just haven't been very inspired. I've done 10k a few times, 12k a couple weeks ago, but I was starting to feel the pressure to get the distance up on my weekend runs. This week's schedule called for 12k, but since I have a 10k race next weekend, I decided to bump up the distance this week. So, the aim was to run 14k. 

I stayed in last night and tried to get a good night's rest. Didn't happen. I slept little and was tired and slightly dehydrated when I got up this morning. But, the sun was shining, so I decided to head out and see what happened. I set out with my iPod and some Gatorade and headed over the bridge. I ignored the pace and just ran. The goal was to run all the hills. I tackled the first one on the bridge, then even altered my route to get in a few more. Managed to get total ascent of about 537m, according to my garmin data. 

The first 8k felt great, but then at 8k, my legs started to tell me that they were tired. My pace was a little slower than I used to run my long runs (7:12 vs. 6:45ish that I used to run), but I actually enjoyed the run for the second time this week. It's been a while since I've really enjoyed my runs. I hope this is the start of a new trend. 

Running? Isn't that supposed to be part of this blog?

I have been running fairly consistently, but I haven't been blogging about it, at all. Partially, that is because I am a part of a running forum and I aim to write about my running there. But, I haven't been writing about it there, either. I'm feeling a little unmotivated about my runs lately, and that needs to change. I have some pretty lofty goals in the next few months, including a 27:xx 5k race in October, a 57:xx 10k race NEXT WEEK (!) and a 2:05ish half marathon in October.

So why am I not more motivated???

I'm struggling to find that drive that I had in the spring when I was training for the Cabot Trail Relay Race. Back then, I was in the half marathon clinic at the Running Room, and while I am not really a true "group runner", I really found the clinic runs helpful. I ran with them on Sundays and Thursdays, and ran with Heart & Sole on Wednesdays for hill repeats. Now, I'm pretty well running on my own, and not sticking to a set schedule. I'm sort of following the same schedule that I did in the spring, but I am also playing ultimate frisbee which I am pretending is a speed/interval workout, which really it isn't.

Now my races are getting close, and I'm worried that I'm not doing enough to hit my goals. Now, I did run a 7:27 mile last weekend at the Bridge Mile, and that shocked the heck out of me. That should give me some confidence that I have more in my legs than I thought I did, but it just worries me that my stamina is not where it needs to be at this point in longer distances.

So here's what I'm hoping with this long winded blog update... Blogging about my runs is going to help me to get out there and get in those longer steady runs and longer weekend runs that I've been avoiding. Reminding myself of the good runs that I get in, and the good habits that I will reinstate will boost the confidence that I need to pull off those new personal bests in all distances. (I hope!)

Here is what I need to keep in mind when thinking of skipping a workout or just changing to an easy run. See that elevation profile? There's a HUGE hill about 6 miles into the race - about a 300 foot rise over a mile, or 100m in 1.6k. I do not want that hill to kick my butt. That's what I need to think of when I think I don't need to run hills.

With that in mind, I ran yesterday on my lunch break, and decided to tackle Citadel Hill. I only ran up once, but I ran it at a tempo pace, as I was running a tempo run. It was a great run (finally). I'm thinking of how I can start working in more hills on every run. I may not do "repeats", but I need to start making sure there are lots of hills in most of my runs. Not a problem, living in HRM.

Summer Running...

I've been pretty slack with updating my blog with run details. Mainly, this is because I've been pretty slack about running in the last month. It'll be four weeks this Sunday since I raced at the Cabot Trail Relay. Since then, I took a few days off running, then got a cold and was forced to take a week or so off running. Then I started to enjoy the break.

I've run a grand total of about 30k so far in June. That's kind of hard to admit as I usually aim to have at least 100k a month, and that's pretty low compared to most of my running friends. Part of me really wants to make sure I get to at least 50k this month. The other part of me doesn't really care at all.

My next "A" race is in October. I'll be racing a hilly half, and I want to run it in under 2:05. That will be a tough, but achievable, goal for me. But it's going to take training. And training was supposed to start last week... I'm not feeling motivated. While I love running, I'm tired of training. Or, maybe I'm just plain TIRED.

Since I stopped training, I started getting back into other stuff that I love. I have been walking, a lot. Instead of taking transit to work, I've been walking the 5k each way most days. So far, I'm over 120k of walking this month. I've been hiking - I finally got back to hike Cape Split. I've been playing ultimate frisbee again, and actually having enough left in my legs when the game starts to put in some good effort. And, I'm getting back into strength training and yoga.

While I haven't been running much, I've been having a lot of fun with the other activities. My legs are tired. The walk this morning, following the ultimate game last night, found me with legs that felt leaden. The thought now of running is unfathomable. My legs would have nothing left in them for a run, even an easy run.

So here's my dilemma. How do I do it all? I'm really enjoying the change in routine and loving all the things I would have to categorize as "cross training" in my running log. But I really want to PB in the 5k, 10k, and half this summer and fall. What can I keep, and what do I get rid of? Maybe I WILL have to switch out some of my walking for running instead. I really do enjoy the walking more than run commuting or transit, though. Maybe instead of trying to add in strength work, I can focus on yoga instead. Yoga will strengthen and stretch. Ultimate is staying because I love it, and it's a good substitute for speed work and sprinting - at least that's what I'll tell myself.

Hopefully I can make it all work this summer.

The Wave

The wave is an interesting thing. It is one of the first things little kids learn how to do. "Wave bye-bye!" It warms your heart to see a little wave bye-bye to you. Or wave hello to you. Heck, little kids - toddlers - seem to wave to strangers! I love it! It is so cute, and always makes me smile when a little kid waves to me.

When I started running, I felt like a bit of a poser. I didn't wave to other runners. Why would I? I wasn't a real runner! Then, once I started to feel like a real runner (oh, somewhere after my first half marathon), I would feel comfortable enough calling myself a runner and started to wave to other runners. Now, I attempt to make eye contact with every runner I pass. I'd guess that about half of them look back at me. Maybe more often on Sundays. I tend to nod, or say hi, or just wave. It makes me feel like part of a little club of like minded people when another runner acknowledges me and gives me a bit of a wave.

I've been a runner now for about seven years. and I've kind of gotten used to the runner wave. The novelty had worn off. That is, until I bought my Vespa a few weeks ago.

Now, I ride a Vespa. And, technically, a Vespa IS a motorcycle. I don't FEEL like a motorcycle driver, even though I have a motorcycle license, drive a two wheeled vehicle, and wear a helmet and other safety gear. But, most motorcycle drivers - even those that drive those huge beasts of motorcycles - wave to me. To ME! At first, I assumed there was a big bike behind me. But nope, there wasn't. It took me a few weeks to get down how to wave while driving. Tonight, I drove to the mall, and then to the grocery store, and every motorcycle driver I passed waved or nodded to me. I feel so included in this new club! It's great! It's amazing how that little piece of acknowledgement makes a newbie feel included and welcome.

I'd been thinking about this the last few weeks. I've been making more of an effort to pay attention to the other runners I pass. Today, I ran on my lunch break, downtown Halifax. It was a lovely sunny day. There were a few runners out there that I passed. I waved and said hello to every one of them. Only one of them waved back. But, maybe one of the ones who didn't was a new runner, and maybe they felt included in this little group by my wave.

Amazing what one little gesture can do to make someone feel included.

Quest to Hit the Mats

BACKGROUND
Cabot Trail weekend is always fun. Since the timing mats need to be moved from one leg to the next, you have approximately 6:00 per kilometer to get an official time before the truck leaves, at which point you get a "DNF" time, which is counted as the last person's time + 5 minutes. This would be my 5th time running, and I wanted to hit the mats for the first time. 

I've been training since January for this race. I've gotten to be a lot stronger since I did CTRR 2 years ago. I co-captained my team again this year, and wanted to get my leg done early so I could enjoy the rest of the weekend with my team. I did. GREAT weekend. So proud of my team. The old faithfuls were great to catch up with, and the new runners to the team became new friends. 

RACE DAY
This year, I chose Leg 1 - 3.5/5 difficulty, 17km. Goal time was 1:42, whisper goal was 1:40 (which is when the next leg started). My splits tell the story.... 

1- 5:20 - nice downhill on the start, oh sh!t, I hope that doesn't come back to bite me. 
2- 5:36 - comfortable pace, keeping up with a few people in the group.
3- 5:55 - slow down a bit, that's more like it.
4- 6:03 
5- 5:32 
6- 6:16
7- 6:03 - gel/walk break
8- 7:10 - What the what???? This hill does NOT end. Pain starts in my hip, glute, and hangs the rest of the race
9- 5:41 - that's better
10- 5:43
11- 5:59
12- 6:50 - hmmm, getting tired. Walked a bit extra, tried to stretch out the pain in my glute
13- 5:54 - gel break
14- 6:10
15- 6:50 - mentally broken, walk break, not going to hit the mats, upset, walk to catch my breath
16- 6:23 - defeated and crushed that I wasn't going to make it, but going to try
17- 5:27 - tough km, I was back, and not giving up - too bad this didn't happen a little earlier.... 

Totals 1:43:17 for 17.08k, 6:03 pace. Official time 1:43:29, pace 6:06. 

Yes, OFFICIAL TIME! The mats were pulled up, but the truck was still there. I got the last official time on the leg. The rest got my time +5! The timing guy, as I raced in the finish area put his hand on my shoulder, and said "Don't worry, I got you." I missed my goal time, but, I improved a lot. 

So, I am half happy. I got an official time, but I still didn't cross the mats. Overall, I'm pleased as this was a bit tougher of a leg. The hills, other than that one LONG one, didn't bother me. The training paid off. I'll keep working on mental toughness, and I WILL get the mats one of these times.

Running on the rock

Last week's runs were ok. I took an extra rest day on Tuesday as I was really tired and irritable, and it was pouring. I've been tired for a while, so when I got home from work, had a snack, and immediately fell asleep on the couch, I figured I needed the rest.

I finished the week with all intentions of running 20k in the morning on Sunday, but then on Friday I found out I was heading to Newfoundland on Sunday morning. So, no morning run. That's a bit bad since I have a early leg of the Cabot Trail Relay. So now I'll have to make sure I make a real effort to run first thing in the morning to get used to it again.

The stats:
Wednesday - 4 hill repeats, total distance 7.3k, 6:08 average pace
Thursday - 9k with 8k at tempo, avg pace of 5:56
Friday - 4.3k easy, (though it was not easy, tired legs after the night before) 6:50 average pace
Sunday - 20k, including a walk up Signal Hill in St. John's, average pace 7:09

The legs are definitely tired, and the paces are showing it. Should be an interesting week this week. Next week will be a bit of a taper/rest week.

Two weeks until Cabot Trail, then what?

Then end is in sight! Week 14 went a lot better than 13. The first few runs started out pretty tough, but by the end of the week, I felt like I was back on track to where I was before vacation.

Tuesday - 6k tempo, average pace 5:46
Wednesday - 6k run with 3 hill repeats, average pace 6:10
Thursday - 8k easy with my clinic, average pace 6:23 (This was the first run that felt "easy")
Sunday - 18k - first 11k run with a friend, last 7k on my own, average pace 6:46

I can see the race on the horizon now. I just need to stick with the program for another few weeks. I skipped a run last night. I was too tired, and frankly, I didn't want to go out in the rain.

I'm looking forward to this training cycle being over. As much as I've enjoyed the running, I am going to enjoy not having to run long every weekend, and getting back to the gym for spinning, strength work, yoga, and whatever else.

However, I still have that pesky 27/57/125 goal that I've done nothing about. I'm trying to figure out which races to run when. I don't want to waste my half training without running a half, and am pondering running the half at Johnny Miles to get that 2:05 half ticked off the list. But, I'm already registered for a half in the fall, so I could just do the half then. When will I do the 5k (27 min) and 10k (57 min) races? Maybe Lunenburg for the 5k, and Navy 10k in August?

Who knows.... I'll figure that out in June.

Less than 4 weeks to go, starting to freak out

I did a 16.3k walk/run this past Sunday. It was bad. It was that bad run that you have that makes you question what you're doing. I just got the email from my half clinic leader, and next week is the start of the taper. My confidence is gone. While I know somewhere in my head that I didn't lose all my fitness by skipping last week's runs, I'm not confident in the ability to keep up this week. My clinic is ahead of me. But, they are running a half marathon on the 22nd. I'm running a 17k race on the 28th. So, I have time. 

This week, I'll run my 6k tempo tonight. I have my stuff to run home from work, but may choose to go home first and run it on a relatively flat road instead of the hilly run home, and without a backpack, to get the confidence back up. Tomorrow I have 3*1 mile repeats. My clinic is doing 1km repeats instead, so I think I'll join them for the motivation. Then it's a 8k "easy" run Thursday night, which is always run a bit too fast with my clinic. I'm just going to pray I can keep up with them. Sunday, I won't run the 20km with them. I'll run with my friend who is visiting from Toronto (yay!) for 10-12k and hopefully tack on a few more km after on my own. I should be back on track by the end of this week, and then I can do that 20km on my own the following weekend, just to feel better in my mind. 

Breathe.... A week off, and a week of shortened runs on vacation doesn't ruin the efforts of January-mid April. I want to hit the mats on my race so badly. I can do it. I can do it. I WILL do it. 

Training Weeks 12 & 13

These weeks were a bit compressed due to vacation. I didn't get in all my scheduled runs, but I did run while away in Hawaii.

Week 12
Monday - 5k tempo on the treadmill (yuck) at 5:47 pace
Tuesday - 7k easy at 6:17 pace
Wednesday - 9k with 8 hills
Sunday - 10k LSD (in Honolulu) at 7:26 pace

Total of 31k.

So the heat really sucked the energy out of me. We ended up walking a lot, and this run was partially up Diamond Head.

Week 13
Tuesday - 5k tempo in Kona, 5:45 pace - that one was TOUGH!
Wednesday - 6k, 6:43 pace
Thursday - 5k, 7:06 pace
Saturday - back in Honolulu, 13.5k including a 1.5 mile hike up and then back down Diamond Head crater.

Total of 29.5k.

So far this week, I haven't run one step. That's ok. I am really jet lagged, and traveled for a full day. I'm going to take this time to relax and will start back in this Sunday with my 18k LSD. It will be tough, but I'll do it and get back on schedule for next week.